LD guys (Sam, Tom, Nikhil, Tim, Zach etc) get in 35 minutes at Maintenance pace (6:20-30) followed by 25 minutes at 80-85 % (5:15-5:35 EFFORT– it may seems lower due to footing, clothing etc) work on running at LT sensation- pay attention to breathing and DON’T BREAK THRESHOLD– just train that line. Finish run with 15 minutes at Maintenance pace.